Comparing Nutrients in 7 ounces Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	23.5% 681kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	317% 1268μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	17% 169mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	25.8% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	247% 19.7mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	157% 661mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	124% 869mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	80.3% 2729mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	38.8% 581mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Canned Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Catjang Cowpeas versus 7 oz of Canned Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Catjang Cowpeas vs Canned Cowpeas:

• 7 ounces of Catjang Cowpeas have 8.9 times more Vitamin B1, 2.3 times more Vitamin B2, 7.9 times more Vitamin B3, 7.9 times more Vitamin B5, 8 times more Vitamin B6 and 12.5 times more Vitamin B9 than Canned Cowpeas.
• While 7 oz of Canned Common Cowpeas contain 1.8 times more Vitamin C than Raw Catjang Cowpeas.
• 7 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Catjang Cowpeas vs Canned Cowpeas:

• 7 ounces of Catjang Cowpeas have 4.3 times more Calcium, 9.1 times more Copper, 10.3 times more Iron, 11.9 times more Magnesium, 5.5 times more Manganese, 6.3 times more Phosphorus, 8 times more Potassium, 4 times more Selenium and 8.7 times more Zinc than Canned Cowpeas.
• While 7 oz of Canned Common Cowpeas contain 5.1 times more Sodium and 7.2 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Catjang Cowpeas have 4.5 times more Energy, 3.8 times more Fat, 3.7 times more Omega 3, 3.8 times more Omega 6, 4.4 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Canned Cowpeas.
• 7 ounces of Canned Cowpeas provide inadequate amounts of Omega 6